Crocodile Pose (Makarāsana - literally "crocodile posture") is a deeply restful prone position in which you lie face-down and allow the spine to decompress naturally. It sits at home at the opening or close of a floor-based practice, offering a neutral resting shape between more demanding backbends or prone strengthening poses.

At a Glance

  • Level: Beginner
  • Type: Prone
  • Targets: Lumbar spine, thoracic spine, diaphragm, posterior shoulder girdle
  • Good for: Deepening diaphragmatic breathing, releasing tension across the upper back, establishing a calm baseline for prone sequences

    • How to Do Crocodile Pose

  • Lie face-down on your mat with your legs extended behind you, feet roughly hip-width apart or slightly wider, toes pointing outward naturally.
  • Stack your forearms in front of you - right hand gripping the left elbow, left hand gripping the right elbow - forming a triangular frame on the mat.
  • Rest your forehead on the top of the forearm stack (or lower your chin if the back of the neck feels compressed at the forehead).
  • Let your belly release fully toward the floor. On each inhale, feel the abdomen expand downward into the mat; on each exhale, allow the body to soften a little more.
  • Draw the shoulders very slightly away from the ears so the back of the neck stays long. Keep the jaw and facial muscles soft.
  • Close your eyes and stay for 10-20 slow breaths, or as long as the practice calls for.
  • To come out: Slide both arms alongside the body, turn the head to one side, and rest for a breath or two in Reverse Corpse Pose before pressing up to all fours or rolling to one side.

    • Benefits

  • Lengthens the erector spinae along the full length of the spine in a passive, supported position.
  • Encourages full diaphragmatic breathing by providing gentle resistance as the abdomen presses into the mat.
  • Stretches the posterior deltoids and upper trapezius through the supported forearm position.
  • Allows the thoracolumbar fascia to release passively, complementing active prone backbends in the same sequence.
  • Cultivates proprioceptive awareness of the breath cycle, useful as a grounding exercise at the start of practice.

    • Common Mistakes and Alignment Cues

  • Mistake: Elbows set too far forward, collapsing the chest downward and rounding the thoracic spine. Cue: Walk the elbows back toward the shoulders so the upper arms are roughly perpendicular to the mat and the chest lifts clear of the floor.
  • Mistake: Feet together and toes pointed, which rotates the pelvis and compresses the lumbar facet joints. Cue: Let the heels fall apart and the toes splay outward so the gluteal muscles disengage and the sacrum can broaden.
  • Mistake: Chin jutting forward or neck hyperextended when the forehead rests high on the arm stack. Cue: Lower the hand placement so the forehead contacts the forearms with the cervical spine in a neutral line, gaze downward.
  • Mistake: Breath held or restricted, defeating the pose's primary intention. Cue: Soften the abdomen completely and breathe slowly and fully, letting the belly expand into the mat on every inhale.

    • Modifications and Props

  • Folded blanket under the abdomen: Place a folded blanket beneath the lower belly if pressure on the hip bones is uncomfortable, or if you are pregnant (first trimester only - consult your provider).
  • Bolster under the chest: Slide a bolster lengthwise under the sternum and forearms to raise the upper body, reducing compression in the lumbar area for students with tight hip flexors.
  • Arms extended overhead: For students who find the forearm stack uncomfortable at the shoulders, simply cross the arms on the mat and rest the forehead on the wrists, keeping the same leg position.
  • Height adjustment for the head: Stack an additional folded blanket on top of the forearms to raise the resting surface if your forehead does not comfortably reach the arm shelf without strain.

    • Cautions

  • Recent abdominal surgery or hernia: Avoid direct pressure on the abdomen; work with your healthcare provider before attempting prone poses.
  • Pregnancy (second and third trimester): Lying face-down is contraindicated; choose a supported side-lying rest position instead.
  • Acute neck or cervical spine injury: Be conservative with head placement; avoid rotating or extending the neck beyond neutral.
  • Wrist or elbow discomfort: Adjust the forearm position or use the extended-arms variation to remove load from the joints.

    • If you're working with an injury or a medical condition, check with a qualified professional before practicing.

    Related Poses

  • Reverse Corpse Pose - the most neutral prone resting alternative; use it as a transition into or out of Crocodile.
  • Locust Pose - the natural active progression from this resting shape, strengthening the posterior chain that Crocodile passively releases.
  • Left Turn Crocodile Pose - a directional variant that introduces a lateral rotation to the basic form.
  • Upward-Facing Dog Pose - a counter-pose that explores active thoracic extension after the passive release of Crocodile.

    • You'll also find Crocodile Pose woven into A Gentle Yoga Routine for Tired, Low-Energy Days and A 10-Move Chair Yoga Sequence for a Midday Reset.

    #Beginners #Yoga Poses #Core Strength